Comparing Nutrients in 300 calories Vanilla Extract VS Canned Capers

Weight per 300 calories

• Vanilla Extract: 104g
• Canned Capers: 1304g

Vanilla Extract has 12.5 times more energy per 100g than Canned Capers. It has high energy density when compared to other foods. Canned Capers having very low energy density.

Discover which food has more nutrients per 300 calories - Vanilla Extract or Canned Capers?

Macros Ratio

	Protein	Fat	Carbs
Vanilla Extract	0%	1%	99%
Canned Capers	26%	21%	53%

Macro Nutrients

	Vanilla Extract	Canned Capers	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.064% 0.063g	11.6% 11.2g	97g per day for Men 19-50 years
Saturated Fat	0.033% 0.01g	9.5% 3.04g	32g per day for Men 19-50 years
Omega 3	0.065% 0.001g	149% 2.4g	1.6g per day for Men 19-50 years
Omega 6	0.018% 0.003g	8.5% 1.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	49% 63.8g	130g per day for Men 19-50 years
Sugars	18% 13g	7.38% 5.35g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	110% 41.7g	38g per day for Men 19-50 years
Protein	0.11% 0.063g	55% 30.8g	56g per day for Men 19-50 years

Vitamins

	Vanilla Extract	Canned Capers	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.95% 0.011mg	19.6% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.6% 0.099mg	139% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.77% 0.44mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.73% 0.036mg	7.04% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.1% 0.027mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	62.3% 56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	267% 321μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vanilla Extract	Canned Capers	Recommended Dietary Allowance
Calcium	1.15% 11.5mg	52% 522mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	542% 4.88mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	1.56% 0.13mg	272% 21.8mg	8mg per day for Men 19-50 years
Magnesium	2.98% 12.5mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	44.2% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	0.89% 6.25mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	4.53% 154mg	15.3% 522mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	28.5% 15.7μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.38mg	2042% 30626mg	1500mg per day for Men 19-50 years
Zinc	1.04% 0.11mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	1.5% 54.8g	29.6% 1094g	3700g per day for Men 19-50 years

Vanilla Extract VS Canned Capers Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Vanilla Extract or Canned Capers?

Lets compare vitamin content per 300 calories of Vanilla Extract vs Canned Capers:

• 300 kcal of Canned Capers contain more Vitamin A, 20.5 times more Vitamin B1, 18.3 times more Vitamin B2, 19.2 times more Vitamin B3, 9.7 times more Vitamin B5, 11.1 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Vanilla Extract.
• 300 calories of Vanilla Extract have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Vanilla Extract as well as Canned Capers have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Vanilla Extract vs Canned Capers:

• 300 kcal of Canned Capers contain 45.5 times more Calcium, 65 times more Copper, 174.3 times more Iron, 34.4 times more Magnesium, 4.2 times more Manganese, 20.9 times more Phosphorus, 3.4 times more Potassium, more Selenium, 3266.8 times more Sodium, 36.4 times more Zinc and 20 times more Water than Vanilla Extract.
• 300 calories of Vanilla Extract lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Vanilla Extract have 2.5 times more Sugars than Canned Capers.
• While 300 kcal of Canned Capers contain 179.5 times more Fat, 291.8 times more Saturated Fat, 2291.5 times more Omega 3, 463.3 times more Omega 6, 4.8 times more Carbohydrate, more Fiber and 492.5 times more Protein than Vanilla Extract.
• Both Vanilla Extract and Canned Capers offer comparable quantities of Energy per 300 calories.
• 300 calories of Vanilla Extract provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein